Did you know light exposure can boost your energy levels? Learn more about that here!
Today, I want to highlight the importance of light exposure to your overall well-being! Continue reading below to know more. |
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Did you know light exposure can boost your energy levels? Learn more about that here! Picture this: You’re spending a few days in Norway, during a season where the sun fell behind the horizon at around 10:30 p.m. As a result, it seems like you’re staring at a sunset that never ends… right until it pops right back up at sunrise. You find this phenomenon is amazing to the eyes, since it doesn’t occur where you’re from. However, you find yourself unable to sleep properly and it’s not just because of jet lag. After spending some time trying to find out why, you realize that the culprit behind your inability to get some shut-eye is connected to your constant exposure to sunlight. Why, you ask? It’s because light—artifical or otherwise—plays a central role in regulating the body’s circadian rhythm—an internal clock in the brain that regulates alertness, sleepiness, and other biological processes like hunger and body temperature.
Light also plays a role in the production and release of a cortisol, a hormone that works with certain parts of the brain to regulate sleep and wake cycles, blood pressure, mood, motivation, and emotions like fear. Aside from regulating the release of cortisol, light plays a role in the distribution of dopamine, the so-called “happy hormone,” involved in body functions such as blood flow, digestion, pain processing, sleep, and emotions like happiness, pleasure, and stress. Your Exposure to Light It’s clear that exposure to light can significantly affect your health and well-being. With this in mind, what are the types of light you should be exposed to, and more importantly, when ? According to Andrew Huberman , a well-known neuroscientist, exposure to sunlight for 5 to 10 minutes within the first hours of waking up increases early-day cortisol release and prepares the body for sleep later on at night. A morning spike in cortisol also positively influences the immune system, metabolism, and ability to focus throughout the day. Later on in the day, exposure to afternoon sunlight is advised because this signals the brain to begin the process of transitioning to sleep that night. … BUT what about artificial light? Can exposure to it be beneficial for you?
Yes ! When exposing yourself to artificial light, using bright overhead lights is advised because it facilitates the release of dopamine, norepinephrine, epinephrine, and cortisol, allowing you to maximize your alertness and focus for work and other activities. However, while exposure to artificial light can be beneficial as previously highlighted, you have to lessen your exposure to it before bedtime. This is because bright light inhibits melatonin, interrupting or delaying the feelings of sleepiness that the hormone is responsible for. If you absolutely have to get up at night, consider using amber or red light since these types of lighting have minimal impacts to your melatonin levels. It may not seem like much, but paying attention to your light exposure can make a BIG difference to your long-term health and overall well-being. … and since this can positively impact you, make it a habit to go out for sunlight whenever you’re able to. While you’re at it, watch your exposure to artificial light too, as it can be useful especially during your waking hours. Then, as said above, minimize your exposure to it when you’re about to sleep. See? By being mindful of your light exposure, you’ll be able to sleep better, retain your focus much more effectively, and have much more energy throughout the day. I hope you incorporate everything you learned into your daily routine! EXCITING NEWS AHEAD The world of work has shifted, and there’s no going back. The barriers to entry have never been lower for talented professionals to work independently, and today’s massive external workforce is hardly a pandemic-produced fad. Business owners can only survive in the new work landscape by partnering with this deep talent pool. With decades of experience in both small-business entrepreneurship and executive management at PwC, I truly believe that the future of work is independent. With that, I’m happy to share with you that my book, co-authored with Walter Scott Lamb, is now available on Amazon! Free Birds Revolution: The Future of Work & The Independent Mind This new bestseller is an essential read for both independent professionals and corporate executives. Here, we provide educational and practical guides to unpack the ever-growing workforce and offer you crucial ways to become a client of choice. Click on the link above to order your copy. Let this bestselling book help you future-proof your career and organization in the new world of work. For a daily version of this newsletter, please subscribe here |
Miles Everson
CEO of MBO Partners and former Global Advisory and Consulting CEO at PwC, Everson has worked with many of the world's largest and most prominent organizations, specializing in executive management. He helps companies balance growth, reduce risk, maximize return, and excel in strategic business priorities.
He is a sought-after public speaker and contributor and has been a case study for success from Harvard Business School.
Everson is a Certified Public Accountant, a member of the American Institute of Certified Public Accountants and Minnesota Society of Certified Public Accountants. He graduated from St. Cloud State University with a B.S. in Accounting.
